3:43 watch the grain of rice fall from his mustache to his chin then down to the floor. Haha love you bro.
@georgesarreas5509
5 ай бұрын
satisfying. ty
@warrenhenning8064
5 ай бұрын
This is a solid-ass workout. I love when putting together everything we know about exercise science results in something that is pretty simple -- it's 3 basic exercises. But behind those choices, there is significant thought and actual data.
@choosetolivefree
14 күн бұрын
It's kinda funny. These science guys often end up validating what gym bros found out through real life experience
@user-py2ix8qm2h
5 ай бұрын
Please do shoulders and arms next. Time-efficient variations would be cool too!
@DanielRujiwe
5 ай бұрын
Hey Mr Wolf, once you are done with this series, why don’t you come up with a “most effective push / pull / legs workout”?
@freddyperez4619
24 күн бұрын
Yes Wolf, looking for ward to this also!
@ParvParashar
5 ай бұрын
Absolutely outstanding video as always! It’s super informative and helpful. Thank you so much for all the amazing work! It’s quite valuable. I greatly appreciate the effort that you’ve been putting into the videos for us! 🙌
@kunalkashelani585
11 күн бұрын
Isn't 6 sets the upper limit for the number of sets for any muscle in a session? This routine gives us 9-15 sets for chest, albeit with different exercises. Isn't that overkill?
@axel_person
5 ай бұрын
Since i got Milo as a Coach i got such crazy gains! love it! Best coach!
@seban-jackedweeb5513
5 ай бұрын
Do you believe there's any benefit to training the shortened position for regional hypertrophy benefits, such as overhead extensions AND fully contracted regular extensions, like 2 sets for each? Or do you believe 4 sets of just overhead extensions would still be better?
@alanfarquharhill
5 ай бұрын
I think the Wolf Coaching position is that the lengthened position is always better. Tbf it's all about context - if they're the only tricep sets you're doing that week, then hey yeah it might well be better to do the 4 sets with lengthened bias. Personally I have my doubts that this plays out the same at higher weekly volumes, and I think you're seeing these doubts increasingly expressed in youtube fitness. Fwiw, I frequently have done 3 sets of overhead extensions and then 1 high rep set of pushdowns to get a pump - I very much doubt that's going to be worse than doing an extra overhead instead, and my inkling slightly better. More recently I've been doing some heavier pushdowns at the start of the workout, and I don't really see a lengthened bias tricep exercise being better in that slot in the workout.
@deanradley65
3 ай бұрын
So would you do this work out twice a week? I’ve never done the same exercises for a body part twice in one week.
@thunderblitz2219
5 ай бұрын
Best series, pls continue this series
@DarkSandflame
5 ай бұрын
Thoughts on substituting the deficit push up for a dip? Love your content, Dr. Wolf!
@mark_mayers
5 ай бұрын
I like dips more just because they're fun to me and you can add weight. Deficit pushups are more stable though, which is a benefit. Machine assisted dips are also good.
@jeffbunnell9961
5 ай бұрын
Why not?
@flaviobrunelli5501
5 ай бұрын
To load the pushup you need a good backpack and something soft like a gym mat to wrap the plates you want to put in. My average looking backpack can handle up to 110 pounds. It feels stable and not uncomfortable on my shoulders.
@arthasis1337
2 ай бұрын
lol this is exactly my chest work out - 2x a week, first a dumbbell press. Flat press one day, incline the other, 4 sets. Next, 4 sets of machine fly (my gym has a machine I get a crazy deep stretch on), finally 4 sets deficit pushups 15-20. I break these exercises up with my tricep work and shoulder exercises so I can recover fully from one to the next. I’ve seen massive growth since developing this routine and I love all the exercises too so it’s easy to motivate myself
@syg1886
5 ай бұрын
I have a curation for you coach I train push pull legs workout split and I am curious if let’s say on Monday I do chest: bench press, incline dumbbell press and dumbbell fly. Should I do some different type of exercises on Thursday for example prime machine press incline barbell press and cable fly or should I do the same exercises every training ?
@thunderkat5282
5 ай бұрын
I’d like to hear your thoughts on failure on the last set vs Dr. Mike’s slow decrease in RIR throughout a mesoscale
@blase3121
5 ай бұрын
its for sure a good recommendation. but there is also a huge factor which is personal compatibility of each exercise with every individual. some exercises might hurt some people so we have to be smart about that.
@choosetolivefree
14 күн бұрын
Things like individuality are lost with science-is-god gym guys. I'm not sure this man knows how to take a pee without a study thoroughly researching it first
@googlymooglyman
5 ай бұрын
We gotta get an optimal ab exercises video! There are so many options out there and I would like some guidance. I have found lying leg raises and cable crunches to be really good for lengthened partials and emphasis on the stretch. I also like dragon flags quite a bit even though I can barely do them.
@Doctharkun
Ай бұрын
Candlestick could be a good "little dragon"
@harrygrossman4378
5 ай бұрын
Couldn't agree more with this workout!
@user-ii7xc1ry3x
5 ай бұрын
Same, but Im biased since that's my chest workout 😅
@sfarsitulumi
5 ай бұрын
That deficit decline pushup was straight up a flat push up because of how much you arched your back
@jesperhs
5 ай бұрын
Agree. But I still think the leg position created more load compared to a regular one.
@WolfCoaching
5 ай бұрын
Yeah, I’d generally recommend a little less arch! And agreed regarding load - elevating the feet makes them harder.
@ipsguy
5 ай бұрын
@@WolfCoaching Do you think lengthened partials also stretches the muscle fascia and that also contributes to better hypertrophy?
@joojotin
5 ай бұрын
@@ipsguyyou cant stretch fascia
@vincentthielmann8600
5 ай бұрын
Great video, Milo!!
@andrewsickler8466
5 ай бұрын
I’m interested in your recommended exercises for glutes, because it’s not super clear to me how to maximize the stretch.
@mihailopopovic4759
5 ай бұрын
Good stuff as always.
@turntablesrockmyworld9315
Ай бұрын
I am in my 50s and new to resistance. Can the flat-bench flyes be done on a 30 degree incline or must they be done flat?
@connorism69
15 күн бұрын
I love doing decline bench press when I can, whether with a barbell or machine. Only then do I do an incline press, as I much prefer doing 4 sets of just flat if I'm only doing one bench-press variation. Either way, I like to follow up with 2 sets of high-to-low flyes and then 2 sets of low-to-high flyes.
@scaroz2749
5 ай бұрын
Exactly my Chest Workout at home. I do Incline deficit Pushups at the last exercise though, so I can get to my desired rep range of 10-12.
@Sportbyscience-zr8yz
5 ай бұрын
very usefull video, thank's. could you make a video about lagging muscle group
@papaspaulding
5 ай бұрын
Ive been saying for years a slight incline is always better than a flat bench for hitting more of the pecs overall. I've not performed a flat bench since around 2005. I think it's also has a better movement path in terms of long term shoulder health
@radovanfeco6762
5 ай бұрын
Right when I was looking for some new chest tips❤
@oliviervo6889
5 ай бұрын
What about the dips? Are these better for lower chest than flat DB press?
@HUGEbanks
Ай бұрын
@wolfcoaching I train 5 days a week. Hitting muscles once per week. In your opinion is 4 exercises 4 sets each good for chest? Incline smith, decline def pushups, flat db press and then db flys.
@kamranhussain3159
5 ай бұрын
Have you seen the 'barrel press' before? What are your thoughts? They make me feel a pretty crazy stretch and squeeze.
@alanfarquharhill
5 ай бұрын
My 2 cents - a heavy barrel press (aka press-flye aka 'Revival Flye') may make more sense than a heavy standard DB press, more out of less weight which is beneficial as you actually have to get the weights in place.
@kamranhussain3159
5 ай бұрын
@@alanfarquharhill Ive been using ring pushups because it gives a crazy stretch as well. Might add some barrel press back in but I do incline bench for right now I don't feel the stretch the same on an incline for barrel press, maybe decline ring pushups and add barrel press back in.
@javipiglifts
5 ай бұрын
Would love to see a video on how you hit each muscle group 2-3x a week while avoiding joint or tendinitis pain.
@Pain53924
5 ай бұрын
Please make a video about best exercises for the forearms for hypertrophy.
@filipecroaro
5 ай бұрын
Come on... Incline chest press/ Chest dip/ Chest fly
@strong_slav
5 ай бұрын
We're coming back to the point where "the science" is proving everything we knew about training in the first place.
@freddyperez4619
24 күн бұрын
Hey Mr Wolf, what about a cable dumbbell fly to increase the range of motion by criss crossing on the inward motion?
@giorgioanastasios4734
4 ай бұрын
I agree with this one. 100. %
@shanecoughlan3363
5 ай бұрын
was that a booger that fell out at 3:42 to 3:47 😂
@johnrocksvold9105
3 ай бұрын
There seems to some debate on inclined bench angles. I have heard 30 and 20 degree recommended as optimal angel for upper chest. What does the research show? Is it 45 now... again?
@slee2695
3 ай бұрын
Depends on how much you arch your back
@val_fit9119
2 ай бұрын
The angle you choose will depend on: 1) the structure of your trunk and shoulders 2) the position of your trunk, shoulders, forearms, and upper arms and 3) how these structures/positions relate to the resistance direction of the press you're doing. There is no single "correct" incline of a bench, or angle of the trunk/upper arm that will be "upper pec" specific for everyone. Even if you hone in on a specific setup that works well and feels appropriate to you, changing any one of the above variables will change the answer to this question. For example, one person might leverage their upper pecs super well by doing a low incline DB press with a wider arm path. Another person might feel better if they use a higher incline but a narrower arm path. Setups need to be individualized to them and the above factors that are specific to them.
@ohiomp7606
5 ай бұрын
I completely understand the point of doing compounds first, but I also completely understand doing isolation first so that the compound can target the pre-fatigued muscle more and reduce systemic fatigue through not having to use as much load. So by understanding both points I now don’t understand what’s best!!
@gerarddempsey5785
5 ай бұрын
I do a mix, the answer is individual! Whatever you like more, and whatever you think burns out your muscles more. For me, compounds first on chest. But I do isolations first with quads… it’s just what feels beat ya know
@BigBADSTUFF69
5 ай бұрын
the main driver is volume, so do the math. Fatigue is stimulus. The point made in the video is that your volume will be higher if you do the heave lift first because the isolation volume is effected less by the compound than the other way around.
@gerarddempsey5785
5 ай бұрын
@@BigBADSTUFF69 it’s personal. My target muscles are often hit better when i pre-fatigue them w isolations. Otherwise my target muscles don’t get the same burn. I’ve been lifting for years, and this works for me. There is no one-size-fits-all
@BigBADSTUFF69
5 ай бұрын
@@gerarddempsey5785 if the volume is the same at the end of the day, it doesn't make a difference. The amount you "feel" the thing is fairly irrelevant.
@DaniRowane
5 ай бұрын
Can you make a video about for example: chest and back workout, what is better for hypertrophy: first chest or back or do them alternating, chest exercises, back exercises, chest exercises, back exercises Mike israetel said in a video that its better to finish a muscle group first instead of alternating them, because local fatigue stimulated probably slightly more hypertrophy
@Algo2.0
5 ай бұрын
I disagree with the compound before isolation exercise approach and the reasoning. I do dumbbell flies before bench pressing because I can use lower weights on the bench press afterwards to hit muscle faillure. This results in less stress on the joints and tendons while still being able to get the same growth stimulus through reaching muscle faillure on the bench (or let's say as close to faillure as it gets).
@aldarund
5 ай бұрын
Is there any actual benefit for going to failure? Any studies that show it? Obviously if we equal volume for failure vs non failure e.g. for example 7x5 failure vs 5x7
@mikejensen1473
2 ай бұрын
Milo am I correct in saying that if money wasn’t an issue and I have space the Prime machine should be on my Xmas list?
@MrPizzaboy19
3 ай бұрын
Why is cable fly harder than the machine fly mentioned and featured in the video? @wolfcoaching
@LouisSerieusement
5 ай бұрын
thank you !
@teavana444
5 ай бұрын
How many times am I going to have to repeat this workout to see results?
@Ask-Ali
5 ай бұрын
Anyone know the difference on the neutral grip vs pronated grip on the prime chest press machines?
@cryteslx8554
5 ай бұрын
Can you as a scientist conduct studies about exercise selection and hypertrophy, for examle bench press vs incline press vs dips and see results, hack squat vs squat, weighted pullups vs barbell row vs pullover, military press vs lateral raise, the same way studies found that triceps overhead is superior than other triceps exercises
@Kyriakoskarystinos
5 ай бұрын
Decline deficit push up crew
@tomtraynor5384
5 ай бұрын
Thinking the 20-40 set for each muscle group approach would be a drain--long-term--and not worth the potentially small additional gain for literally 2X the time of the 10-20 sets. Time is finite. Same-ish with say 6 reps set vs 15: Why spend 2X the time to execute a similarly/just as effective set?
@gad3iii532
5 ай бұрын
Well that is 1 hour right there for chest, from the last vid going past 1 hour a week accelerates death, so what do we do now, I don't want to die early so I can only pick one body part to look good when I do die. What looks best in death?
@namazishmakhametov3649
5 ай бұрын
Shoulders and lats, my friend! We aren't allowed to Paradise unless shoulder to waist ratio is 1.618!
@gad3iii532
5 ай бұрын
@@namazishmakhametov3649 LOL! Just like ladies like!
@BenG-rd5wg
5 ай бұрын
Would you prefer more sets with fewer exercises or fewer sets with more exercises to increase the training volume?
@Two_Names
5 ай бұрын
Milo trimming down? He looks a fair bit smaller. No flak, just an observation. On-topic! I was thinking about chest exercises specifically recently because of a couple recent gym visits. Overwhelmingly my workouts are done from home with dumbbells and upon finishing the first 8-week program (brand new to weight lifting), I was able to visit a nearby gym and actually try some barbell work. My flat bench press was a solid 40lbs over my dumbbell flat press in sets of 6-7. Going back to dumbbells, this remained consistent. I'm sort of rehabbing my shoulders (one more than the other) and the stability difference between barbells and dumbbells was huge. I'm considering a cambered barbell for my home gym to try to replicate as much of the dumbbell stretch as possible while still providing a little more stability for higher loading. Related, I find dumbbell flys to be among the most anxiety-inducing exercises I do. With unsteady shoulders, I have to go much lighter on the weights and focus on higher reps instead. I'm experimenting with doing them from the floor with something firm to prop up on (like those old workout step platforms) that set my back just a few inches off the ground and allow my arms to be able to open a little wider for that chest stretch, but not so wide that shoulder stability becomes a problem. Do these things, on top of ongoing mobility work, sound reasonable?
@gerarddempsey5785
5 ай бұрын
I think a cambered bar is the best form of barbell, it offers an amazing stretch. And you are totally on the right track! My shoulders always felt weird and I slowly built up to doing super deep ROM dumbbell flys. I started on the floor with super light weight, then moved to a bench with light weight. Slowly stretch deeper over time. Super duper slow controlled eccentric, and don’t worry about going heavy. I usually stay around 15 reps, with a really controlled tempo. They helped my shoulders a lot, and I’m much more confident in them now :D
@BigBADSTUFF69
5 ай бұрын
@@gerarddempsey5785*cambered swiss bar I would say. I got one last year because I was getting shoulder pain from benching and I have not yet experienced the same pain since. And I do train some heavy sets.
@sprogovac
5 ай бұрын
Wolf, one question via limiting redundancy. You had 3-5 sets incline DB press, and 3-5 sets deficit push up. In total, that's 6-10 sets of a push variant. If say the person was going to do 5 sets of each (so 10 total), wouldn't it be better to split that up over more pushing exercises. Maybe 4 sets Inc press, 3 sets flat DB press or standing press, and 3 sets dips? That will hit your chest in a wider variety of ways, be less redundant, and from personal experience once you exceed 3 sets of any given exercise, it starts to get boring.
@BigBADSTUFF69
5 ай бұрын
ha if you are getting bored on your last set it's not heavy enough!
@sprogovac
5 ай бұрын
@@BigBADSTUFF69 if you're maxing out, you will see your reps/decline from set to set, so by the 4th set you're basically unmotivated as you know your best sets are behind you
@BigBADSTUFF69
5 ай бұрын
@@sprogovac I don't experience that, you shouldn't be doing rpe 10 on set three if you have another set to do. Start at RPE 8 for first set and you should have 4-5 sets if that's what your program is designed around.
@G.Bfit.93
5 ай бұрын
Before you give the workout I'll give my take: Peck Deck or DB Fly (1 set 1RIR, 1 Set Technical Failure, 1 set Momentary Failure and a Rest-Pause or Drop Set). Incline DB Press (1 set 1RIR 8-12 reps, 1 set Technical Failure 4-6 reps then Drop/Myo-Rep Match to momentary failure) Guillotine Press 6-10 Reps (1 set Momentary Failure with spotter then 1 set Myo-Rep Match to Failure) Dips 6-10 reps (2 sets to momentary failure) Then I pair Chest with Biceps (two exercises 2 sets to momentary failure) and do one shoulder exercise or a circuit for shoulders 1-2 sets to momentary failure. I also do 2 sets of Pull-ups 1 set AMRAP then a second Myo-Rep Match and superset my pull-ups with a chest exercise usually Peck Deck or Dips. Also one tricep exercise superset in with a bicep exercise 2 sets.
@B05SxBrennan
5 ай бұрын
Lmao the beard 3:44
@RLucas82
5 ай бұрын
I only have access to Db's at the moment. I don't really feel my chest with incline Db press, mostly front delts. Any cues I could try?...
@sirdanoman
5 ай бұрын
Lower the angle. Low incline=more chest.
@DCJayhawk57
5 ай бұрын
Arching is more important than the angle of the bench. The more you arch, the more you put the pecs in a position to contribute. If you mostly feel your delts, you might be too protracted and/or not going deep enough.
@SamC_182
5 ай бұрын
Make sure your incline is around 15-30 degrees. Keep your shoulders back & down, but don't arch your back excessively as that'll minimize how much the clavicular head actually contributes. It'll turn the movement into a flat chest press assuming you're doing the 15-30 degree angle. Think more about letting the chest expand as you drop the weight toward your pecs. Do slow controlled eccentrics and aim for a good stretch. If your front delts still take over with all these cues, stretching them prior to doing the movements will help, as well as potentially lowering the load - and doing the exercise at a higher rep range with pause reps. Also if you're kyphottic in posture, that could be what's causing your delts to take over, work on your upper back and get very strong in it, and it will also help solve your problem. So on pulls, don't neglect horizontal Abduction movements or movements where you have to retract the scaps
@gkj3427
5 ай бұрын
Is gymnastic rings up push effective? FitnessFAQs says It's effective because of the Instability.
@BigBADSTUFF69
5 ай бұрын
yeah they are hard and you get a good stretch
@Zoomborg
5 ай бұрын
Instability doesn't play a factor in stimulation and hypertrophy. You burn more calories as you struggle to keep your core stable, it's more fatiguing on the body and may interfere negatively considering a full training session can already be pretty tiring by default without adding any more difficulty to it. This falls into the calisthenics vs bodybuilding vs powerlifting "problem" where at some point you gotta pick a road and optimize to progress at a good rate as your stamina and recovery are limited. Gymnastic rings are effective provided you don't have the means/equipment to do normal dips on a stabilized platform but being "harder" doesn't help you in a relevant way unless you want calisthenics as part of your routine.
@BigBADSTUFF69
5 ай бұрын
@@ZoomborgHaving done them for years, the instability isn't felt in the core but the arms/pecs themselves. I feel it more in my pecs doing ring pushups than non-ring, it feels like you are doing an isometric flye when you are doing them. It's a natural progression if you max out regular pushups. I also do dips because it's a different angle. Bald Omni Man has a video on ring pushups.
@ew-zd1th
5 ай бұрын
Close grip Bench can Hit upper Chest too, maybe better for some peope tham incline
@JM-zo5me
8 күн бұрын
The first exercise at 7:42 minutes in 😂😩😭
@nicoschneider2411
5 ай бұрын
Hey Milo! There is a thought bothering me. Let's say as a natural lifter you gain about 15-30 kg of pure muscle mass depending on your genatical potenzial. Do you think there is a local limitation to that? For instance you can grow x-amount of muscle tissue to your triceps and once you reached that ceiling you can only put muscle to your other body parts. Or do you think there is a overall limit that can be distributed across your body. Or is it a mixture of both? Would appreciate your comment on that. Keep it going!
@jbgearhead
5 ай бұрын
Is there scientific evidence on the best angle to hit the upper chest on inclines. I thought I heard using less than 45 degrees was more effective for the upper chest. It seems like it’s always changing.
@val_fit9119
2 ай бұрын
As I mentioned earlier : The angle you choose will depend on: 1) the structure of your trunk and shoulders 2) the position of your trunk, shoulders, forearms, and upper arms and 3) how these structures/positions relate to the resistance direction of the press you're doing. There is no single "correct" incline of a bench, or angle of the trunk/upper arm that will be "upper pec" specific for everyone. Even if you hone in on a specific setup that works well and feels appropriate to you, changing any one of the above variables will change the answer to this question. For example, one person might leverage their upper pecs super well by doing a low incline DB press with a wider arm path. Another person might feel better if they use a higher incline but a narrower arm path. Setups need to be individualized and the above factors that are specific to them. 30 to 45 degre angles are usually best for most people .
@danielkanewske8473
5 ай бұрын
Dr Wolf, I thought up to 52 squat sets per week was effect?
@khe8969
5 ай бұрын
why would u do reps more shy of failure in first sets then go closer to failure on subsequent sets? if your more fresh, wouldnt u want to go to close to failure in the first sets?
@BigBADSTUFF69
5 ай бұрын
if you go to failure on your first set your subsequent sets will be fatigued and you will have less volume overall
@khe8969
5 ай бұрын
@BigBADSTUFF69 yes but dont u recruit more motor units in the first few sets compared to last.. and plus i guess its alright if u have time to do all those sets. For someone who can only do limited sets due to time, then i assume going close to failure is better than gradually nearing it
@BigBADSTUFF69
5 ай бұрын
@@khe8969Volume is the key, do whatever gives you the most volume. Sets X Reps X weight
@nomongosinthaworld
5 ай бұрын
Man no front but should really do some arm specialization
@Trenscendent
2 күн бұрын
Does this guy know he can change octaves when he talks?
@jeffbunnell9961
5 ай бұрын
do you bend the elbow during db flys?
@sprogovac
5 ай бұрын
the key is to keep your elbows in a fixed position, otherwise it stops being an isolation movement for the chest. Most people will find it to be comfortable to have a slight bend in their elbows (that bend should stay constant). If you find yourself changing the bend of your elbow, you maybe doing another exercise called "fly-press" which is not bad, especially if it allows more of a stretch under heavier load than you would traditionally use for a regular fly.
@jeffbunnell9961
5 ай бұрын
@@sprogovac love db press flys as well
@YounessOu
5 ай бұрын
he didn't start with "proud owner of big chest"🤣
@timmian85
5 ай бұрын
holding my breath until long length partials are mentioned. Pretty sure i wont die.
@timmian85
5 ай бұрын
you killed me dude.
@TheHybrid350
5 ай бұрын
gr8
@pretty_flaco
5 ай бұрын
didn’t you do this already 🤔
@joernsteinwachstt
5 ай бұрын
Dope
@jasonofengland6421
5 ай бұрын
I guess what you call lower chest, I call mid chest.. for what I call lower chest I favour weighted dips. Good stretch, great for progressive resistance, and safe to train when alone. What are your thoughts on this? or indeed decline press (which I find difficult to set up)
@gokukakarot1855
5 ай бұрын
For the algorithm
@MutantMessiah
5 ай бұрын
This is legit.
@alanfarquharhill
5 ай бұрын
I am a bit fuzzy on regularly trying to get dumbbells in place and down again for a 5-6 rep set. Unless you have help, at best that seems to be a lot of energy expenditure (we talking incline here) and at worse it's an injury risk. And, let's be real here, going too heavy is going to lead to a lot of ppl cutting the ROM. You also have to be able to get back down afterwards, & whilst it might be ok to very occasionally bail (a lot of gyms don't allow it tho), a standard finish involves some control - you definitely don't want to be failing reps. Also, seasoned db benchers also generally do a *lot* of warm-ups. Are there really many people doing pressing topsets with 50kg/110s+ for 3-5 working sets? I don't think so tbh, even those who can 90% will do 1-2 topsets and then do backoff work. Obviously we get into questions of responsibility here, but again, let's be real - Sarm Goblins are going to love being told to do 30-42 sets of chest per week, and frankly they'd be safer on the machines for assistance because they're going to come a cropper on those db flyes eventually.
@BigBADSTUFF69
5 ай бұрын
what's the issue? is your deadlift lower than your press?
@alanfarquharhill
5 ай бұрын
@@BigBADSTUFF69 Lol wut? You must be doing some funny deadlifts bro.
@Coachahmadreza
5 ай бұрын
👏🏽
@TheArtemkaart
5 ай бұрын
1 minute and no views? Wolf really fell off
@paradiselosing
5 ай бұрын
He should just hop on the sauce at this point. Ngmi
@edwisongogo6326
5 ай бұрын
He never popped off what u in about lol, few view spikes while u building doesnt mean thats your level now lol, he'll get there.
@joshuaosborne6382
5 ай бұрын
no disrespect but bros physique is trash lol
@georgesarreas5509
5 ай бұрын
People busted him getting paid by BiGStrErcH
@michaelcaron5756
5 ай бұрын
@@edwisongogo6326what in the f word did you just say son?
@zbigniewiksinski
3 ай бұрын
dude, who the f does 3 flat bench presses
@eliasmcdonald850
5 ай бұрын
Sounds like my 14 y/o self was doing the right thing all along
@cantbetouched1961
5 ай бұрын
I personally don't believe incline grows the whole chest better then the flat. I only did incline and got small and weak
@BigBADSTUFF69
5 ай бұрын
that's amazing that you got small and weak from working out, must be a first?
@cantbetouched1961
5 ай бұрын
@@BigBADSTUFF69 u don't get it. My lower chest shrunk and my upper chest did not improve. Now I do flat my whole chest is biggest
@BigBADSTUFF69
5 ай бұрын
@@cantbetouched1961I don't know anyone that does ONLY incline, because you won't be lifting as much weight. So you should be doing a flat press in addition to an incline. In this workout here that is covered by the pushups. If you switched from flat to incline, and kept sets and reps the same, then you did less volume for incline. If you keep the volume the same it's likely that incline could be better.
@cantbetouched1961
5 ай бұрын
@@BigBADSTUFF69 mate I don't need programming advice. I tried in it failed. U just proved me right. The incline is NOT the goated press it's flat!!!
@mikesalvato
5 ай бұрын
2nd
@adamlimbach6756
5 ай бұрын
If someone does an incline DB press, a push-up, and a DB fly…vs someone who does a BB Bench / DB Bench / Weighted Dips…controlling for effort…99/100 times the latter person will grow their chest more. And good heavens nobody can recover from 42 sets of chest work per week if they are being honest with themselves about effort. Science is killing your gains here.
@kamranhussain3159
5 ай бұрын
I agree partially with you mate. Incline DB bench, into a flat press into a fly I think will work. But I think it's overkill if someone pushing hard enough. A hard press and fly I think is enough for one day. Doing a barbell bench and then DB bench like you said seems like it's both flat so no upper chest, then dips which emphasise lower chest. Maybe I'm understanding you wrong. Plus that's a lot of compound work, might be very fatiguing. I like to do a press and a row in my upper sessions. But I agree 42 sets is way too high, nobody training hard is gonna reach that much I don't think. Thanks for reading.
@user-ii7xc1ry3x
5 ай бұрын
You guys are underestimating the human body. You for sure can recover from 42 sets per week, it just so happens that the vast majority of people (who exert good, controlled, lengthy technique) won't. It will be achievable mostly for A)people who use shorter rest periods B)people who have a lower volume for the rest of their body C)people who are biological females D)people who are weak and/or novices
@kamranhussain3159
5 ай бұрын
@@user-ii7xc1ry3x my personal opinion is that you can't, unless you're taking it easy, its just a way to make up for not going as hard. So I see it as a lesser effort. But to each their own.
@deanradley65
3 ай бұрын
Exactly what reasoning do you have that the latter person will grow their chest more?
@zbigniewiksinski
3 ай бұрын
rotfl @ deficit push up, how the f do u progress in that, just do dips or decline bench press instead of inventing the wheel. did u see any bodybuilder do deficit pushup? or anytone at the gym for that matter? exactly
@slee2695
3 ай бұрын
Decline bench sucks
@dcuccia
8 күн бұрын
Dips and decline bench emphasize the lower pecs, whereas deficit pushups are more balanced between upper and lower. Also, just because you don't see it often doesn't make it not effective. See also: reverse Nordic curls and sissy squats.
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